Blackbird CrossFit – CrossFit
Open Gym
Cannonball Run (Time)
800M Run
Then
21-15-9
Pull-ups
Burpees
Then
800M Run
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips